RESETTING YOUR INTERNAL CLOCK FOR BETTER SLEEP
We are deeply tied to the rhythms of life around us. With the incredible advancements of modern living, one of our challenges is to stay tethered to the biological pulses that keep us balanced and thriving. Traditional Chinese Medicine offers us knowledge around how intimately connected the human experience is to the environment we live in. I love this for a number of reasons. First off, it intuitively makes sense. Living in a place like Telluride where we are steeped in nature on a daily basis, we can draw from our own experiences on how things like the amount of daylight available, the change of season, or the time of day can influence our own energy levels and sense of well-being. Secondly, it is extremely pragmatic. The observations of this ancient medicine have helped me to not only diagnose imbalances in my patients, it also gives me insight on how to inform someone to live more in sync with these natural rhythms in their own lives.
One tool I draw on to teach people about this is the Chinese meridian clock. It is believed that each organ system and its set of functional jobs have its point of highest energy and lowest energy throughout a 24-hour period. In understanding this flow, we can be informed around when daily activities are either optimal or particularly challenging or draining. It is a way of working with your body instead of inadvertently working against it. This 24-hour clock is divided into 12 two-hour intervals as the qi, or vital force, moves through the organ systems. When one organ is at its peak energy, the organ on the opposite side of the clock is at its lowest capacity. If a symptom consistently arises during a particular time of day, it is worth investigating what system is implicated as part of the diagnostic approach towards understanding the imbalance. This can influence the acupuncture or herbal approach I am taking, as well as give some insight into lifestyle suggestions for supporting that particular system.
One area I repeatedly see out of sync in the patients I work with is the sleep cycle. Sleep challenges are an ever-increasing issue with more than 1/3 of Americans having trouble on a nightly basis. The use of prescription sleep remedies have sky rocketed, and the interference of diminished sleep quality and duration is taking a toll on daytime functionality and quality of life. Some of the many damaging effects of sleep deprivation include low-grade chronic inflammation, an impaired immune system, cognitive decline, an increased risk for obesity, worsening insulin resistance and mental health issues. It is clear that getting enough quality sleep is one of the most foundational tenets of mental and physical well-being.
So how can we use the wisdom of Chinese medicine along with the current understanding of circadian rhythms to recalibrate this vital component of health? As with most things, I believe a multi-faceted approach works best. Meaning, a combination of lifestyle adjustments with an individualized approach to your particular imbalances can go a long way. Recent studies have revealed how acupuncture’s influence on specific biochemical concentrations and brain wave activity help promote better sleep. While this is really helpful in reestablishing natural bodily cycles, incorporating new habits that support these natural rhythms is often just as important. As mentioned earlier, it is in these daily choices that we can be working in synergy with our bodies or inadvertently against them.
One tip is to be aware of the timing and the types of light you expose yourself to throughout a day. The rise and fall of melatonin, a hormone involved in the sleep cycle, is greatly affected by this. Minimize blue light exposure after sunset, as this tricks the body into thinking it is daytime. Blue light is emitted from screens such as your phone, laptops and TVs. If reducing your time on devices in the evening feels unrealistic, there are ways to mitigate the problem. Eyewear designed to filter out blue light is available, as well as a downloadable program call f.lux that filters the blue light from your screens after sunset.
The issues surrounding sleep problems can often be complex, yet finding approaches to improve this vital function are well worth the effort. Chinese medicine can be a helpful tool for improving sleep and reestablishing the natural rhythms of your body and mind.
For further information or to schedule an appointment please contact Ramie Holmquist, L.Ac of Saint Sophia Acupuncture at Alison Palmer Physical Therapy and Wellness Center (#307-752-1799). We are located in the Cimarron Lodge at the bottom of lift 7. Wellness is the full integration of mind, body and spirit. We look forward to helping you towards a healthier life.